LeBron James’ fame mostly stems from his basketball career. Nicknamed ”King James” in high school, he joined the Cleveland Cavaliers in 2003. During his basketball career, he has set a number of youngest player records and was named the NBA Rookie of the Year in 2003–04. He was also named the NBA Most Valuable Player in 2008–09 and 2009–10. LeBron has been both an All-NBA selection and an All-Star every season since 2005.
He currently plays for the Miami Heat but before that, he was with the Cleveland Cavaliers as the focal point of the team’s offense. James led the Cavs to consecutive NBA playoff appearances beginning in 2006 and carrying on all the way through 2007. In 2007, the Cavs advanced Conference Finals for the first time since 1992. That year, they also made it to the NBA Finals for the first time in franchise history. In the end though, they didn’t win, losing to San Antonio.
In 2010, in a much-publicized move, James jumped to the Miami Heat, helping the team to advance to the NBA Finals, where they lost to the Dallas Mavericks. As a member of the USA national team, James has won both a bronze medal (2004) and a gold medal (2008) at the Olympic Games. Wow. That’s quite a list of accomplishments in a relatively short career. But wait—there’s more. He has also co-hosted the 2007 ESPY Awards and was himself was nominated for three ESPYs: Best Male Athlete, Best NBA Player (winner), and Best Record Breaking Performance.
According to his biography www.nba.com, LeBron stands 6-foot 8 inches tall and weighs in at 250 pounds. Some people say that his weight sometimes peaks at 270 pounds but only he knows for sure. To keep himself in peak physical condition for basketball LeBron uses a mixed, functional training routine that includes free weights, dumbbells, kettlebells and bodyweight exercises. This allows him to keep strong but also focus on agility, speed, flexibility and coordination. Even though free weights aren’t his primary mode of training, he’s still pretty strong–sources say that LeBron bench presses 225 pounds for up to 15 reps (www.bleacherreport.com).
Let’s take a closer look at his workout routines. James says that his routines incorporate a blend of cutting-edge training techniques combined with classic muscle-building exercises. Here is a good example, instead of doing just ordinary squats, LeBron likes to do his squats while standing on a vibrating platform. This helps him to not only build strength, but it also facilitates improves in coordination, balance and agility too.
He is also a big fan of bodyweight exercises such as push-ups and pull-ups. To elevate his heart rate and get his blood pumping, he likes to ride his bike. On his workout days, James starts his routine with a dynamic warm-up to increase his body’s core temperature and allow his muscles to get warm and loose. Once he’s warmed up, he sometimes moves on to some sort of high-intensity plyometric movement such as high box jumps or hurdle jumps.
Afterwards, he’ll move on into the weight room to perform some power movements such as cleans, snatches, or jerks. These movements are an excellent way to train hip flexion/extensions, which are among the most important movements in basketball. Next, he’ll move on to strength movements using heavy weights and low reps. To build strength in his chest and his shoulders he favors the bench press and the shoulder press, again using higher weights but lower repetitions. It’s all wrapped up with a series of circuit movements that focus on enhancing speed and flexibility while working the core, arms and hips. These are all performed using functional movements that mimic real-world moves on the court.
I did some searching around and found one of James’ workout routine rotations. This one is a four-day rotation built on supersets.
Superset 1: Pushups: max reps; Pullups: max reps
Superset 2: Dumbbell Snatch: 15-20 repetitions each; Cable Single-Arm Row: 15-20 repetitions each
Superset 1: Dumbbell Squat:8-12 reps; Swiss Ball Hamstring Curl: 12 reps
Superset 2: Dumbbell Stepup: 10 reps each leg; Dumbbell Calf Raises: 12 reps each leg
Superset 1: Dumbbell Incline Bench Press: up to 10 reps (this is done with heavy weight)
Lat Pulldown: up to 10 reps (this is done with heavy weight)
Superset 2: Dumbbell Single-Arm Overhead Press: 6-8 reps; Dumbbell Single-Arm Row: 10 reps each side
Superset 1: Single-leg Squat: 5 reps per leg (heavy weight); Single-leg Swiss Ball Leg Curl: 10 reps each leg
Superset 2: Dumbbell Side Lunge: 10 reps each direction; Unstable Jump Rope: 45 seconds on a soft surface